Shaklee Vitmins Review
Fat And Water Soluble Vitamins
Good Daily Multivitamin
Senior Vitamin Needs
Vitamins and the Body
Vitamina y Nuestro Cuerpo
Vitamin B3 (Niacin)
Another important member of the unbelievably valuable B-complex family, Vitamin B3, also known as Niacin, facilitates the processes involved with metabolizing fats, proteins and carbohydrates. In addition, over 50 enzymes are able to function properly because of this one vitamin. Niacin is one of the more stable vitamins, and, as such, it is able to resist oxidation, heat and alkalies.
Niacin has an interesting, and important, effect on the arteries as well.
First, this vitamin helps your arteries dilate (widen). This helps blood circulate more easily throughout the entire body. Because Niacin also lowers the body's LDL or, bad cholesterol, levels, it helps the body prevent plaque from forming in, and building up, on artery walls. The result is improved blood flow, and, even better, a reduced risk of heart attack and other heart disease issues.
By the way, if you want to see Niacin in action, just take a Niacin pill. Within a few moments, your face will turn red as will other parts of the body.
Seriously, however, Vitamin B3 plays also a major role in keeping the
body's nervous system, digestive tract and overall mental well-being functioning
properly. Healthy skin also requires a regular supply of this vitamin.
Last, but not least, it's also required in order for the body to
produce various hormones including progesterone
Like the other B vitamins, Vitamin B3 is water
soluble, meaning that it's easily absorbed in water and needs to be constantly resupplied.
While the body does have the ability to produce a very small quantity
Niacin, this amount is not enough to meet daily intake
requirements. For men, daily requirements are about 16 mg per day and
for women about 14 mg per day. The rest must be supplied
either by food or by
Sources of Vitamin B3
In nature, Niacin is found in more animal products than plant products. Good sources of this vitamin include organ meats (kidney, liver), lean meats, pork, prawns, and even milk from cows.
Some of the other sources include seeds and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, and celery. Yeast and bran can be good sources if the bran coating is not removed (as it is during the milling process).
For more information on how to get a good supply of Vitamin B3 from foods, take a look at this discussion on Superfoods Rejuvenate Mind, Body, and Spirit.
The recommended daily intake of Vitamin B3 (Niacin) is about 14 - 15 mg
for adult women. Women who are pregnant or who are breastfeeding need slightly
more. The required daily intake for men is 15 - 19 mg. Note that some
individuals who digest Niacin can experience a rapid reddening of the
skin. If this happens, slow your intake down a bit and allow the body to get used to Niacin.
Symptoms of a Vitamin B3 Deficiency
Even a mild Vitamin B3 deficiency will cause symptoms. These could
include: an overall feeling of tiredness, forgetfulness, nausea and/or
vomiting, loss of appetite, skin outbursts or lesions, sores in the
mouth, headache, anemia, problems in the digestive system and trouble
sleeping or relaxing.
When the deficiency is severe, a disease called Pellagra
The first symptom of this disease is easily recognizable. A lesion
appears on skin that has been exposed to sunlight. This more serious condition must be
treated immediately. Pellagra is also characterized by symptoms
including dermatitis, irritability, diarrhea or other gastrointestinal
trouble, inflammation of the mucous membranes and problems of the
nervous system such as depression and other forms of mental
disturbances. Because of its ability to keep Pellagra from developing,
this important vitamin is sometimes referred to Vitamin PP (Pellagra